Vagabond of the Month for September: Nikki D
Best thing about Vagabond:
So many things. Everyone talks about the community, which is absolutely true. You won’t find a better, more dedicated, or more connected staff and client base anywhere. But the things I’d like to spotlight are 1) Jay’s music. Hands down, the best part of the gym for me! 2) Injury prevention and rehabilitation: I came in with an awful back that I threw out all the time. With the advice and support of Kevin and all of the coaches, I’ve learned what exercises to avoid and what muscles I need to strengthen, and – knock on wood – my back hasn’t ever felt better. 3) The work outs are so dynamic and exciting – I’m never bored. Its like learning a new sport in my 30s. I’m always excited to come back, try something new, and challenge myself further. I feel like I really kicked some ass every single time I walk out of the gym.
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Vagabond Trunk or Treat on Sunday, October 31st, 2021 @ 12:00 pm:
Due to the predicted rain on Saturday, we will be pushing the trunk or treat to Sunday October 31st starting at 12 at Vagabond and finish up at 130 pmish so can get to your regular planned Halloween Activities!Bring kids and family and dress your car up and have some fun at VBWAY!
Bring the kids down at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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START STRENGTH + ACCESSORY….
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II. Phases Strength + Conditioning of the following:
A. Lifestyle + Fitness Phase
Saturday, October 30th, 2021:
Individual or Team Workout-Community Workout
30 Minutes on the Clock with Partner or on Own of the following:
Run 200 Meters or Row 250 Meters(Split Into Half)
Burpees x 50 repetitions(Break up as you see fit)
Goblet Squats or Wall Balls x 50 repetitions(Break up as you see fit)
Run 200 Meters or Row 250 Meters(Split into Half)
Russian KBS or Hang Power Cleans x 50 repetitions(Break up as you see fit)
Meters(Split into Half)
Pull-Ups or TRX Row x 40 repetitions(Break up as you see fit
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Sunday, October 31st, 2021:
Bodyweight Posterior Blaster + Long Conditioning
A. Conditioning Portion of the following:
5 Sets of the following @ Sustainable Effort:
2 Minute Row, Bike, Run, Ski Erg
Rest 30 Seconds
90 Seconds of: 5 Goblet Squats + 5 Russian KBS
Rest 30 Seconds
60 Seconds of: 30 Jump Ropes + 5 DB Row Heavy/each arm
Rest 30 Seconds
30 Seconds of:
KB Farmer’s Walk or Holds or FLR Shoulder Taps
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